Sunday, March 29, 2015
2015 Mileage Goals
I realized in the last few days that I've passed 1.5 years of training. One of the most important progressions that I've worked on in the last 19 months is mileage building. My absolute main focus for the long term is the full marathon distance and running good times over 26.2 takes hefty, consistent mileage. The track workouts, tempo runs and shorter distance prs are important too, but mileage is king for me. When I was googling about how high I needed to build my mileage, I found this article and liked the perspective: http://www.runningfreeonline.com/Gear/Details/articleType/ArticleView/articleId/175/Mileage-Matters
The above article is a lot different than this interview with the legendary Coach Joe Vigil: http://www.coachr.org/gospel_according_to_joe.htm
Very technical approach to marathon training for Deena Kastor, the American record holder in the marathon. I like crunching these types of numbers for myself but don't have access to anything other than the usual running gear and a Garmin 110. I already spend too much time analyzing my running, so that is just fine. I just started coaching high school and like his observation that he coached high school for 12 years and was just getting started in coaching at that point.
Starting in December of 2013 I started a slow build (10-15 percent a week) with the goal in mind to reach a consistent block of 100 mile weeks by summer of 2015. I've found that I have to stay at a certain mileage level for a number of months before I can build to the next level. Right now I'm ranging from 70-80 pretty consistently and have recently decided to stay there throughout the rest of Cleveland Marathon training. I'm running through a persistent state of tiredness on this mileage and I know pushing it to 90 or higher would have a negative effect on training. I will aim to build to 90 per week for the month of June, after recovering from Cleveland and then build to 100 for Akron Marathon training. Akron is my goal race for 2015! Below is a breakdown of mileage from March 2014 through March 2015:
March 17: 40
March 24: 41
March 31: 50
April 7: 46
April 14: 48
April 21: 33 (taper week for two 5ks: 20:03 and 20:09)
April 29: 50 (no taper for 19:45 5k)
May 5: 50
May 12: 54
May 19: 43
May 26: 40 (taper for 1:32:37 half)
June 2: 49
June 9: 49
June 16: 54
June 23: 52
June 30: 38 (taper week for 19:02 5k)
July 7: 35 (taper week for 32:36 5 mile)
July 14: 52
July 21: 55.5
July 27: 55.5
August 5: 55
August 11: 54
August 19: 64.5
August 26: 48
September 1: 45.5
September 8: 50 (including 3:07:26 marathon)
September 15: 35
September 22: 60
September 29: 55
October 6: 53 (including 1:24:42 half)
October 13: 63
October 20: 50 (including 18:44 5k and 39:00 10k)
October 27: 68
November 3: 70.3
November 10: 73
November 17: 60.9
November 24: 78
December 1: 49.5 (taper for 5:22 mile)
December 8: 70.4
December 15: 80
December 22: 74.4
December 29: 60.1
January 5: 66.2
January 12: 61
January 19: 56 (taper for 5:26 mile)
January 26: 74.7
February 2: 70.8
February 9: 77.5
February 16: 65.8 (taper for 19:01 5k)
February 23: 75.8
March 2: 66
March 9: 71
March 16: 80.5
March 23: 72.3
Monday, March 16, 2015
2015 Shamrock 15k
Goal time: no time goal but somewhere in the mid 6s and top three finish.
Result: 1:01:56, 6:39 average, 2nd female, 16th overall
This was a race that I had heard about for the first time last year, when one of my club members, Christy, trained specifically for it by running the hilly 9 mile Hinckley course over and over again. I decided to go with this race instead of the St. Malachi 5 miler, since I wanted to work on Saturday morning and also, a 15k fits more into marathon training than a 5 miler. I did an 8 repeat yasso workout on Tuesday at about 2:50, a three mile tempo run on Friday at a 6:18 average and I put in 71 miles for the week. Definitely did not go into this tapered. In the days leading up to it, I felt heavy and tired. But I should be tired, I'm in marathon training!
The race has a late start (noon), which is a good thing on a windy, chilly March day. I warmed up for 4 miles because I was planning on getting my long run in as well. I didn't succeed in getting warm and I felt dead tired. After doing some run outs at the starting line, I did get excited and felt a little lighter on my feet. There were quite a few running buddies running the 15k with me and I saw most of them before the race started and cheered some of them in.
The race started to the tune of bagpipes (horrible instrument) and in true Renee road racing form, I took off like a bat out of hell despite multiple warnings from everyone that I talked to, not to do just that. Mile 1 was 5:54 and this includes a bit of a hill. After that it was crazy amounts of downhill and some flat. I went through the 5k in a ridiculous 18:56. At least I know I can run a sub 19:00 5k right? I settled down a bit in the following mile and even clicked my watch to show my current pace with a strict self-command to not run faster than 6:30 for a few miles. Mile 4 was 6:25 and couple of guys passed me. Right past mile 4 came the "the hill" that I had heard about. The grade was very steep and the road winding, so I couldn't see when it ended. I stutter stepped a few times to get up it and questioned how I was going to make my legs work for the next 5 miles. At the top of the hill was a huge cheering section and one lady shouted to me "hurry up, there's another girl on your heels!" I knew that the winning time from last year was by a lady who is very fast (low 17s 5k) and if she was in the race, I probably couldn't win it. I hadn't seen her at the starting line though. Sure enough, she caught me at about mile 4.5 and passed me moving very well and certainly not struggling to keep from walking. I made a goal to try and keep her in sight for as long as possible and also to catch the guy up ahead who was running in the middle of the open road with headphones on.
Mile 5 was 7:33. Mile 6 was 6:54 and I was encouraged to see that I had dipped back under 7:00. I started to feel pretty good at about 7 miles, even though the hills were relentless. I felt like there was no flat from mile 4 to the finish. I was either going up a steep or gradual hill, or coming down. The last three miles were in the 6:40s and finally I passed the headphone guy. At one point he almost got hit by a car because he couldn't hear it coming up behind him and he was running in the middle of the road. There was a cool turn-around add-on for the course where I could see all the people behind me. I saw that there were three women all bunched together running in the high 6s, so about three minutes behind me. I kept trying to get water at the water stops but after months of not taking water in during workouts due to the cold, my stomach was rejecting it. I'm very glad I didn't try to take a gu.
After coming up one final, gradual hill, I hit the 9 mile marker and started on a slight downhill to the finish. I convinced myself to hurt for just a little while longer and kicked it in at about 5:50 pace for the last 0.4. At least my Garmin had 0.4, though a 15k should only be 9.3. I talked to the female winner for a few minutes after I finished and then I went out to cheer in a couple of running buddies. Everyone seemed to be running really solid times for such a hilly 15k.
Not looking pretty but I was happy to be done. Pic credit: Summit Athletic Running Club
This is a fun race and I will for sure run it again. Now that I know what the course is like first-hand, I'd like to think I would race it wiser on the second go, but knowing myself, that isn't assured. This was a really solid average pace for me, even not taking the hills into consideration. I was especially encouraged that I was on the verge of bonking in mile 5 but was able to get it together and feel stronger in the last few miles. My quads are pretty beat up from the downhills and I might be too sore to do my track workout on schedule tomorrow morning, but I have to consider that the 15k was a good workout in itself.
At the awards. Photo credit: Cynthia Lipinski
Running club buddies!
Results: http://www.summitathletic.com/sites/default/files/docs/results/2015%20Shamrock%2015k%20Overall%20-%20Version%201.pdf
Result: 1:01:56, 6:39 average, 2nd female, 16th overall
This was a race that I had heard about for the first time last year, when one of my club members, Christy, trained specifically for it by running the hilly 9 mile Hinckley course over and over again. I decided to go with this race instead of the St. Malachi 5 miler, since I wanted to work on Saturday morning and also, a 15k fits more into marathon training than a 5 miler. I did an 8 repeat yasso workout on Tuesday at about 2:50, a three mile tempo run on Friday at a 6:18 average and I put in 71 miles for the week. Definitely did not go into this tapered. In the days leading up to it, I felt heavy and tired. But I should be tired, I'm in marathon training!
The race has a late start (noon), which is a good thing on a windy, chilly March day. I warmed up for 4 miles because I was planning on getting my long run in as well. I didn't succeed in getting warm and I felt dead tired. After doing some run outs at the starting line, I did get excited and felt a little lighter on my feet. There were quite a few running buddies running the 15k with me and I saw most of them before the race started and cheered some of them in.
The race started to the tune of bagpipes (horrible instrument) and in true Renee road racing form, I took off like a bat out of hell despite multiple warnings from everyone that I talked to, not to do just that. Mile 1 was 5:54 and this includes a bit of a hill. After that it was crazy amounts of downhill and some flat. I went through the 5k in a ridiculous 18:56. At least I know I can run a sub 19:00 5k right? I settled down a bit in the following mile and even clicked my watch to show my current pace with a strict self-command to not run faster than 6:30 for a few miles. Mile 4 was 6:25 and couple of guys passed me. Right past mile 4 came the "the hill" that I had heard about. The grade was very steep and the road winding, so I couldn't see when it ended. I stutter stepped a few times to get up it and questioned how I was going to make my legs work for the next 5 miles. At the top of the hill was a huge cheering section and one lady shouted to me "hurry up, there's another girl on your heels!" I knew that the winning time from last year was by a lady who is very fast (low 17s 5k) and if she was in the race, I probably couldn't win it. I hadn't seen her at the starting line though. Sure enough, she caught me at about mile 4.5 and passed me moving very well and certainly not struggling to keep from walking. I made a goal to try and keep her in sight for as long as possible and also to catch the guy up ahead who was running in the middle of the open road with headphones on.
Mile 5 was 7:33. Mile 6 was 6:54 and I was encouraged to see that I had dipped back under 7:00. I started to feel pretty good at about 7 miles, even though the hills were relentless. I felt like there was no flat from mile 4 to the finish. I was either going up a steep or gradual hill, or coming down. The last three miles were in the 6:40s and finally I passed the headphone guy. At one point he almost got hit by a car because he couldn't hear it coming up behind him and he was running in the middle of the road. There was a cool turn-around add-on for the course where I could see all the people behind me. I saw that there were three women all bunched together running in the high 6s, so about three minutes behind me. I kept trying to get water at the water stops but after months of not taking water in during workouts due to the cold, my stomach was rejecting it. I'm very glad I didn't try to take a gu.
After coming up one final, gradual hill, I hit the 9 mile marker and started on a slight downhill to the finish. I convinced myself to hurt for just a little while longer and kicked it in at about 5:50 pace for the last 0.4. At least my Garmin had 0.4, though a 15k should only be 9.3. I talked to the female winner for a few minutes after I finished and then I went out to cheer in a couple of running buddies. Everyone seemed to be running really solid times for such a hilly 15k.
This is a fun race and I will for sure run it again. Now that I know what the course is like first-hand, I'd like to think I would race it wiser on the second go, but knowing myself, that isn't assured. This was a really solid average pace for me, even not taking the hills into consideration. I was especially encouraged that I was on the verge of bonking in mile 5 but was able to get it together and feel stronger in the last few miles. My quads are pretty beat up from the downhills and I might be too sore to do my track workout on schedule tomorrow morning, but I have to consider that the 15k was a good workout in itself.
Results: http://www.summitathletic.com/sites/default/files/docs/results/2015%20Shamrock%2015k%20Overall%20-%20Version%201.pdf
Sunday, March 15, 2015
Indoor Track Races 2014-15
Going into winter I focused on slowly building my mileage and getting onto the indoor track for workouts once a week. I started incorporating shorter speed workouts in order to prep myself for a mile race. The plan was to lower my mile and 3k times, run a fast outdoor 5k and then go after my 10k pr in a big way at the Cleveland 10k in May. My plans changed in late December when I decided to go after a sub 3:00 marathon at Cleveland instead. I have to admit this has caused a fair amount of stress and borderline injuries since I had to keep building my mileage through a brutal winter. The road conditions have brought on some serious ankle and foot pain that have persisted for weeks now.
One thing I have seen develop from the short workouts is a pretty amazing kick. I started running 200 meter repeats at about 33 early in November and then lowered them to 30-32, with most of them right around 31 by late December. I also had an amazing 13.1 mile long run at 6:57 pace in mid-December. I was feeling great during this month, but then got the flu in late December and started running on snowy roads in the cold, which is a serious trial for me. I slow down considerably in the cold and most of my runs were slower than 8 minute pace. I also had a hard time getting in my tempo runs and my tempo pace slowed down from the 6:20s to a struggle to keep it in the 6:30s and even one 80 percent workout at 6:57 average in below zero temps. I was questioning how I could even consider trying for a 6:50 average over 26.2 if I couldn't even hold that for five miles? In the last couple of weeks I have gotten back into the 6:20s and even under for my tempos and I had my first yasso workout this week (3/8/15) that went very well and averaged right about 2:50. Below are the indoor races that I did. I ended up not doing an indoor 3k because they were always run late in the day when I needed to be home with my kids.
Kent State Golden Flash Gala 1 mile: Haven't run an indoor race, or any track race for 10 years, why not jump into a Division I early meet mile? 5:22.96 for fifth out of 14 for a mile pr. Went out way too fast, died, kicked it in. Apparently I'm in high school.
Spire North Coast Open 1 mile: Had a rough January and was supposed to race 3k, not a mile, but went after my pr anyway. Badly paced race on my part and did not fight to the finish. 5:26.71 for fifth out of 25.
Kent State Tune-up 5k: Ouch. This was just bad from beginning to end. Had some serious flashbacks to my college days when I would go a whole season not with it while racing on the track. Didn't feel great physically, but I also just could not make myself care about my pace, time or place. Was alone until the last couple of laps and then had to outkick a girl to keep from falling into 13th place. 19:01 for 12th.
Results: http://www.runnerspace.com/gprofile.php?do=view_athlete&mgroup_id=30305&bio_id=1548500&year=all
One thing I have seen develop from the short workouts is a pretty amazing kick. I started running 200 meter repeats at about 33 early in November and then lowered them to 30-32, with most of them right around 31 by late December. I also had an amazing 13.1 mile long run at 6:57 pace in mid-December. I was feeling great during this month, but then got the flu in late December and started running on snowy roads in the cold, which is a serious trial for me. I slow down considerably in the cold and most of my runs were slower than 8 minute pace. I also had a hard time getting in my tempo runs and my tempo pace slowed down from the 6:20s to a struggle to keep it in the 6:30s and even one 80 percent workout at 6:57 average in below zero temps. I was questioning how I could even consider trying for a 6:50 average over 26.2 if I couldn't even hold that for five miles? In the last couple of weeks I have gotten back into the 6:20s and even under for my tempos and I had my first yasso workout this week (3/8/15) that went very well and averaged right about 2:50. Below are the indoor races that I did. I ended up not doing an indoor 3k because they were always run late in the day when I needed to be home with my kids.
Kent State Golden Flash Gala 1 mile: Haven't run an indoor race, or any track race for 10 years, why not jump into a Division I early meet mile? 5:22.96 for fifth out of 14 for a mile pr. Went out way too fast, died, kicked it in. Apparently I'm in high school.
Spire North Coast Open 1 mile: Had a rough January and was supposed to race 3k, not a mile, but went after my pr anyway. Badly paced race on my part and did not fight to the finish. 5:26.71 for fifth out of 25.
Kent State Tune-up 5k: Ouch. This was just bad from beginning to end. Had some serious flashbacks to my college days when I would go a whole season not with it while racing on the track. Didn't feel great physically, but I also just could not make myself care about my pace, time or place. Was alone until the last couple of laps and then had to outkick a girl to keep from falling into 13th place. 19:01 for 12th.
Results: http://www.runnerspace.com/gprofile.php?do=view_athlete&mgroup_id=30305&bio_id=1548500&year=all
2014 Youngstown Peace Race 10k
Goal time: sub 39:00
Actual: 39:00
16 female, 6th in age group
I entered this race through Second Sole and was racing with my teammates for the first time. I drove out to Youngstown with my mom, who came in to town in the middle of the night and basically had no sleep before we had to leave at 7:30 a.m. I had eight hours of sleep, so was feeling pretty good on the drive out there. I wasn't tight or anything from the 5k the night before. Thinking back to when I ran in college, I went in as a freshman thinking that I would be the runner to double in the 10k and 5k and it sure didn't turn out like that. Barely survived the 10k and there was no thought of doubling. And yet here I was feeling great and ready to run a couple minutes faster than I had ever run in college. On hills!
The check-in was at the YMCA and then I had to take a bus up to the start. I left my mom behind as I got on the bus and told her to start watching for me around the 37 minute mark and hopefully I would be in before 39. I had no pacing plan for this race and wanted to focus on competing with those around me. I knew there would be plenty of fast women and that I would be doing very well to finish in the top 10. When I got to the staging area at the elementary school, I chilled out in a sunny hallway for a while, waiting until it was time to warm up. About a half hour before the start I went out for a jog down the first mile of the course. It was majorly downhill and I knew it would be a quick start. As all the semi-elites and elites started to trickle in, I realized there were dozens of them...more than what the results from the previous year showed. Cleveland Elite Development was there in force and I immediately made a goal to see how many of them I could beat. Not many, it turns out. Those chicks are fast. I met my teammates, Samantha, Lissa and Stephanie for the first time. I knew that Lissa and Stephanie would be around my pace, but Samantha would be in the 34-35 minute range, if not faster. There were a few international ladies that would be around 33.
The race went out fast and I counted the women ahead of me to see if I could hang in the top 10. It was clear by the first mile (5:53) that I would not be able to stay up in the top 10. I was 12th at that point, and going way faster than I should. I backed off a lot and a couple of women went by me. One tiny little lady went by me at a breakneck pace, huffing and puffing like she was kicking it into the finish. Turns out she was an international (Russian maybe) that was in the 30-34 age group. She looked 10! I went through the 5k in right about 19:00 and not long after that, Lissa passed me on one of the downhills. I was feeling okay, but the hills were killing my pace and I knew that I was flirting with not making a sub 39:00. I tried to latch onto Lissa for the last two miles but she kept just a few paces ahead. I went through the 5 mile in a new pr of 31:08 and then slowed down big-time for the final mile. I was dying a horrible death by the last uphill on a bridge and had to convince myself not to walk. I did kick it in pretty well coming down the straightaway to the finish and saw that the clock was about to hit 39:00. Have to go after a 38:00 another day. Lissa was just a few seconds ahead of me in 15th. Mom cheered me in and took a bunch of pics afterwards. I was happy with my time, but not ecstatic. I knew that the 5k the night before and this 10k were slower than what my half predicted. I waited around for the awards to see Samantha get her 2nd Ohioan check and Lissa get her age group award. I cooled down for a couple of miles and then left Youngstown to get home to my kidlets.
Finish line photo. HURTING.
Results: http://gopherarun.com/results/2014%2010K%20Results%20Peace%20Race%20%236.pdf
Actual: 39:00
16 female, 6th in age group
I entered this race through Second Sole and was racing with my teammates for the first time. I drove out to Youngstown with my mom, who came in to town in the middle of the night and basically had no sleep before we had to leave at 7:30 a.m. I had eight hours of sleep, so was feeling pretty good on the drive out there. I wasn't tight or anything from the 5k the night before. Thinking back to when I ran in college, I went in as a freshman thinking that I would be the runner to double in the 10k and 5k and it sure didn't turn out like that. Barely survived the 10k and there was no thought of doubling. And yet here I was feeling great and ready to run a couple minutes faster than I had ever run in college. On hills!
The check-in was at the YMCA and then I had to take a bus up to the start. I left my mom behind as I got on the bus and told her to start watching for me around the 37 minute mark and hopefully I would be in before 39. I had no pacing plan for this race and wanted to focus on competing with those around me. I knew there would be plenty of fast women and that I would be doing very well to finish in the top 10. When I got to the staging area at the elementary school, I chilled out in a sunny hallway for a while, waiting until it was time to warm up. About a half hour before the start I went out for a jog down the first mile of the course. It was majorly downhill and I knew it would be a quick start. As all the semi-elites and elites started to trickle in, I realized there were dozens of them...more than what the results from the previous year showed. Cleveland Elite Development was there in force and I immediately made a goal to see how many of them I could beat. Not many, it turns out. Those chicks are fast. I met my teammates, Samantha, Lissa and Stephanie for the first time. I knew that Lissa and Stephanie would be around my pace, but Samantha would be in the 34-35 minute range, if not faster. There were a few international ladies that would be around 33.
The race went out fast and I counted the women ahead of me to see if I could hang in the top 10. It was clear by the first mile (5:53) that I would not be able to stay up in the top 10. I was 12th at that point, and going way faster than I should. I backed off a lot and a couple of women went by me. One tiny little lady went by me at a breakneck pace, huffing and puffing like she was kicking it into the finish. Turns out she was an international (Russian maybe) that was in the 30-34 age group. She looked 10! I went through the 5k in right about 19:00 and not long after that, Lissa passed me on one of the downhills. I was feeling okay, but the hills were killing my pace and I knew that I was flirting with not making a sub 39:00. I tried to latch onto Lissa for the last two miles but she kept just a few paces ahead. I went through the 5 mile in a new pr of 31:08 and then slowed down big-time for the final mile. I was dying a horrible death by the last uphill on a bridge and had to convince myself not to walk. I did kick it in pretty well coming down the straightaway to the finish and saw that the clock was about to hit 39:00. Have to go after a 38:00 another day. Lissa was just a few seconds ahead of me in 15th. Mom cheered me in and took a bunch of pics afterwards. I was happy with my time, but not ecstatic. I knew that the 5k the night before and this 10k were slower than what my half predicted. I waited around for the awards to see Samantha get her 2nd Ohioan check and Lissa get her age group award. I cooled down for a couple of miles and then left Youngstown to get home to my kidlets.
Results: http://gopherarun.com/results/2014%2010K%20Results%20Peace%20Race%20%236.pdf
2014 Miles for Madison 5k
"A" 18:18
"B" 18:29
"C" 18:49
I heard about this race through my running club. It is a charity race for a great cause and very inexpensive to enter.
I had only run under 19:00 for a 5k once in my life and it had been nearly 10 years since I'd done that. All my workouts and races pointed to a low 18s 5k going into this race and I decided to just go for it. I needed a 5:54 average for the course record and there was a $100 gift certificate incentive. I car-pooled with my running buddy/co-worker, Evan. He was going for the male course record. Thinking back on this race, I was definitely going into this over-confident in my ability to run 5:50s for a 5k. I'd managed to speed up at such a fast rate over the past few months that it was going to my head. With only a little over a year of training behind me and a 19:11 season's best, there was no reason for me to think that this time would be easy. I warmed up an easy two miles or so with Evan and noticed that it was very warm and windy.
I saw that Beth Woodward was running and got a little fan-crazy. I met her while running the Medina half course in May. I knew that she had been running in the low to mid 19s this year and would probably be a bit behind me. Her marathon best from a few years ago is 2:47 and that is a long-term goal of mine in the marathon...to go under 2:50. She has been winning and placing high in area races for years and years and is the tiniest little runner you have ever seen.
The start was actually not very fast. I was in front of all the women by a lot, even at the half mile. I was wearing my Second Sole uniform for the first time and also wearing my Nike Zoom Streaks. The Streaks were a half size too big and a little uncomfortable to race in. I found myself wishing for my Virratas about halfway through. Mile 1 was 5:53 and felt pretty good. I thought to myself, "I can hold this pace" and kept trucking along. Too bad I didn't hold that pace at all since mile 2 had me at 12:05! I was pissed when I saw that time and knew there was no way I would get an 18:18. I was going to have to work to get a pr at all. The first two miles were flat but the final mile had a pretty good hill. I managed to run a 6:00 third mile and kick it in to an 18:44. This was much slower than I thought I should be and I had to readjust my expectations for the Youngstown Peace Race 10k that I was racing the next morning. Evan had won for the men, but was also a ways off the course record. We did end up winning $75 gift certificates to Vertical Runner of Wooster, which was awesome! Beth was second in 19:23 and I talked to her and Brian Polen (Akron Marathon race director) after we finished. There was a TON of food for the finishers, including cookies and the awards were pretty cool. Pumpkins, flowers and a race medal hanger for the overall winners, as well as the gift certificate. Definitely one of the best local races I have run. I got home in time to get to bed at a decent hour and get some rest for the 10k the next morning.
At the finish. Pic credit: John J. McCarroll
Results:
http://www.ohiochallengeseries.com/client_images/events/index.cfm?form_result_id=6976
"B" 18:29
"C" 18:49
I heard about this race through my running club. It is a charity race for a great cause and very inexpensive to enter.
I had only run under 19:00 for a 5k once in my life and it had been nearly 10 years since I'd done that. All my workouts and races pointed to a low 18s 5k going into this race and I decided to just go for it. I needed a 5:54 average for the course record and there was a $100 gift certificate incentive. I car-pooled with my running buddy/co-worker, Evan. He was going for the male course record. Thinking back on this race, I was definitely going into this over-confident in my ability to run 5:50s for a 5k. I'd managed to speed up at such a fast rate over the past few months that it was going to my head. With only a little over a year of training behind me and a 19:11 season's best, there was no reason for me to think that this time would be easy. I warmed up an easy two miles or so with Evan and noticed that it was very warm and windy.
I saw that Beth Woodward was running and got a little fan-crazy. I met her while running the Medina half course in May. I knew that she had been running in the low to mid 19s this year and would probably be a bit behind me. Her marathon best from a few years ago is 2:47 and that is a long-term goal of mine in the marathon...to go under 2:50. She has been winning and placing high in area races for years and years and is the tiniest little runner you have ever seen.
The start was actually not very fast. I was in front of all the women by a lot, even at the half mile. I was wearing my Second Sole uniform for the first time and also wearing my Nike Zoom Streaks. The Streaks were a half size too big and a little uncomfortable to race in. I found myself wishing for my Virratas about halfway through. Mile 1 was 5:53 and felt pretty good. I thought to myself, "I can hold this pace" and kept trucking along. Too bad I didn't hold that pace at all since mile 2 had me at 12:05! I was pissed when I saw that time and knew there was no way I would get an 18:18. I was going to have to work to get a pr at all. The first two miles were flat but the final mile had a pretty good hill. I managed to run a 6:00 third mile and kick it in to an 18:44. This was much slower than I thought I should be and I had to readjust my expectations for the Youngstown Peace Race 10k that I was racing the next morning. Evan had won for the men, but was also a ways off the course record. We did end up winning $75 gift certificates to Vertical Runner of Wooster, which was awesome! Beth was second in 19:23 and I talked to her and Brian Polen (Akron Marathon race director) after we finished. There was a TON of food for the finishers, including cookies and the awards were pretty cool. Pumpkins, flowers and a race medal hanger for the overall winners, as well as the gift certificate. Definitely one of the best local races I have run. I got home in time to get to bed at a decent hour and get some rest for the 10k the next morning.
At the finish. Pic credit: John J. McCarroll
Results:
http://www.ohiochallengeseries.com/client_images/events/index.cfm?form_result_id=6976
2014 Towpath Half Marathon
“A” 1:26
“B” 1:27
“C” 1:29
I decided to
enter the Towpath half after I set my half marathon pr during the Erie full
(1:30:53). The Columbus half was out since it had sold out a week or so before
and I was nowhere near fast enough to apply for elite entry. I had recovered
from Erie really well and even set a road 5k pr of 19:11 during a workout. So I
shelled out the $70 and did a few workouts that would give me an idea of what
time to shoot for. I had two tempo runs: a hilly 4.5 at 6:36 pace and a mostly
flat 4.5 at 6:26 pace. I also did a mile repeat workout on flat gravel path
with an average pace well under 6:00.
I car-pooled to the race with my Second Sole
co-worker, Mike and his dad. The parking was a little hairy for this event and
we got there about 40 minutes before the start. It was cold enough at 38
degrees that I needed at least 20 minutes to warm up. My toes were numb before
the start, which means it was colder than I like it for racing. I felt a little
heavy-legged on my warm-up, but decided not to worry about it. My workouts had
been good and a pr was basically assured. There were some fast-looking women at
the starting line. I recognized a couple, including Marisa, the winner in last
year’s 10k. I realized I was going to be going out a lot faster for this half
than I did for the 10k last year! Just like last year, the porta lines were too
long and I had to do a couple of quick pees in the woods. I can’t stand running
with a full bladder, so a pre-race pee is always essential.
Mile 1: (6:04) Downhill and too fast. I felt like it was a
little fast, but nothing serious going on with my heart rate or breathing and I
was able to talk with Dave and Marisa during this mile. I confirmed that Marisa
was in the 10k and not the half. She commented that I was way ahead of pace and
then my watch beeped a 6:04. No I was not planning on running a sub 1:20!
Mile 2: (6:33) I slowed down just a little too much in this
mile as we headed down towards the towpath. A few 10k guys passed me and then
went crazy when they saw I was in the half. This was pretty encouraging.
Mile 3: (6:24) During this mile I caught Clinton, or he caught
me, I can’t remember which and he pretty much settled into my pace. He seemed
to be running a bit easier than I was and said his goal pace was 6:40. I
commented that I would be okay with 6:40 average, but we were way ahead of that
now.
4: (6:28) and mile 5: 6:26 Best feeling miles of the race. I
had recovered from the 6:04 and basically felt like I was cruising along at a
moderate effort. I had to hold back a bit from going down into the lower 6s.
There were many miles left and with no women in sight, there was no reason to
go crazy.
Mile 6: (6:32) Had an awkward water station around this time
that threw off my rhythm but just a few seconds slower. I have gotten pretty
good at water stations and can keep moving at nearly the same speed through
them. Have to time the grab just so.
Mile 7: (6:29) Set a 10k pr this mile of 39:48. Still felt
really smooth and still talking a little with Clinton, who seemed just as
smooth as when we started pacing together. I would tell him the mile time every
time it beeped.
Mile 8: (6:31) Saw Mike and all the leading men come back
past us after the turnaround. It was a boost to know we would be turning around
soon, but I knew the hard miles were coming up. I took a gu at the turnaround
and it did not settle well. There were three women quite close behind me, but
not close enough to cause me concern.
Aid station in pre-water cup grab mode.
Mile 9: (6:24) I was feeling pretty tired this mile and had
a few negative thoughts about slowing down, but I was happy with the mile split
of 6:24 and knew I’d be setting another pr once I went through the 10 mile.
Mile 10: (6:33) New 10 mile pr of 1:04:10! Clinton was
getting tired this mile, but he still went ahead and let me get dragged behind
on his heels. My favorite thing to do when I am tired. Super crowded as we were
passing the people on their way to the turnaround. The people were so nice and
kept shouting that I was the lead female. I waved and smiled a few times, but I
was in deep concentration at this point and starting to really hurt.
Mile 11: (6:30) Toughest mile. The song started in my head.
It was a sucky song that I am completely over, so it didn’t even help. I tried
to relax my face and just keep my stride as smooth as possible.
Mile 12: (6:27) I looked down and knew there was only 1:17
on the clock, but it did not register how much far ahead of pace I was. I just
wanted to be done.
Mile 13: (6:31) Good thing this is a 13.1 mile race because
I was shot. No way I could have held another 6:30 mile! The finish was so cool
with all the people lined up cheering us in. I couldn’t kick because I was
feeling pukey and didn’t want to risk throwing up. I just kept about the same
pace into the finish and smiled. I couldn’t believe there was a 1:24:42 on the
clock. I was so focused on keeping a steady pace every mile that I had not
realized during the race that my finishing time would be a couple minutes under
my “A” goal time. Pretty much deliriously happy with this race. By far the best
race of my life. Clinton finished in 1:24:41, which is a 3 minute pr for him. We
thanked each other quite a few times for the pacing help. He made the race a
lot easier for me! Thank the running gods for speedy male running buddies, let
me tell you! Mike had won for the men in 1:12:43. Going off of the results I
can find, we both set course records. I’d say Second Sole Medina crushed the
2014 Towpath half.
At the awards. Laugh lines and post-summer tan.
After the race I cooled down with Mike and then waited
around for the awards with MCRR club buddies, Cynthia, Dave and Christy. The
perks for winning were a $150 microsoft gift card and free entry to next year’s
half.
With this half time my 5k predictor is 18:18 and my 10k
predictor is 38:00, so I’ll be going after those next. I’ve met my half goal
time for 2015 so I need to readjust those goals for sure. If I do a flat half
before my full next year I will go after a 1:22-1:23. If I get that, I will go
for a sub-1:20, but that is a long ways in the future at this point.
Monday, September 15, 2014
Erie Marathon at Presque Isle
"A" 3:12
"B" 3:18
"C" 3:24
As I got closer to the running the Erie Marathon on September 14th, I knew that my goal times were pretty conservative, even though I lowered my "A" time from 3:21 to 3:12 just a few weeks ago. My fastest predictor was my last full Yasso workout, which was a 2:57 average. I had a 3:09 predictor from my 5k, a 3:11 from my 5 mile and a 3:14 from my half marathon. I thought that if conditions were ideal, I could run between a 3:00 and 3:10.
My mom surprised me by coming down from Michigan with my brother Jesse. I was so happy to have them with me! Adam was staying home with the kiddos of course. We left by 3:15 a.m. on Sun morning to get to the packet pickup at 5:45 a.m. Traffic was pretty bad getting into the park and we didn't park until 6 a.m. This was still plenty of time, since I didn't plan on warming up until 6:40. I was supposed to get a pic with the running club at 6:45 but I had forgotten my gel flask and ibuprofin and had to run back to the car mid-warm up.
Fueling plan: 4 esspresso love gus poured into a gel flask and watered down. Take at 5 miles, half, 16 and 20 and then as needed towards end of race. Water at nearly every aid station...at least one gulp.
Pacing plan: go by feel. Make sure I can carry on a conversation for at least 10 miles but preferably 16.
Mental focus plan: I wanted to make sure I knew the reality of having 10, 8 and even 6 miles left. "Don't get too excited, there is still xx miles left!" I didn't want to bonk, but knew I might, what with having so little marathon experience and going for a fast time.
I lined up right behind the 7:00 pace sign and since there were so few people behind the 6:00 pace sign, the directors had us all move up pretty close to the start line. It only took me 10 seconds to cross the mat. One woman took off with the leading men's pack and two more women went out in about 6:30s. Me and Tracy were out in about 6:50. I tried not to listen to all of the guys around me talking about going for a sub 3 because it meant I was going too fast. I had decided not to start my watch and go only by feel. About 1 mile in a younger looking girl passed us and kept moving ahead at about 6:45 pace. She ended up third female. I talked to Tracy for 5 miles and a couple of guys caught us. I started talking with them and was feeling really good so I kept going with them at about 6:50-6:55 pace from 10k through 14 miles. It would have been wiser for me to stick with Tracy who ran a much more even race! I went through the half in 1:30:50, which is a half marathon pr. The guy I was running with said, "Well, you just pr'ed!" and I said "Yup" in a petrified voice. The half time really scared me because I knew that a 6:55 average was REALLY pushing it over 26.2, for me. I slowed down to about a 7:05 pace, which felt pretty easy and made sure I sipped my gu before every aid station.
Coming up on 16 miles, I passed a lady who was stretching out her hamstrings. At this point I moved into fourth. I really did not want to focus on place as far as female rankings were concerned because there was so much race left, but I did start attaching myself to men that passed me and would tell myself just to hang on for a mile and then see what happens. I kept my pace between about 7:05 and 7:10 this way. The aid station volunteers were great. Held the water out far and let us know what was gatorade and what was water. This is important because I can't handle gatorade at all. I started feeling pukey around mile 18 but refused to stop taking my gu. I had to have it at this point and could feel myself fading as each mile drew to a close and then it was time to take another sip. The boost would last about four minutes before it would fade. My hip pain started at mile four after the ibuprofin wore off and got to its worst at about mile 10, but faded slowly after that and I couldn't even feel it by mile 20. I don't think it effected my race at all. Starting at mile 18 I kept telling myself exactly how many miles were left. That meant 8.2 instead of 8. When I was close to mile 19 I told myself there were less than 8 miles left. It was really important that I get the miles and points exact! I didn't want to surge and wear myself out before the final 10k.
I went through 20 miles in 2:19, which was still a sub 7:00 average and I was very happy with this. I let myself realize that I was going to smash my "A" goal time and could pretty much walk it in to a BQ. I didn't want to walk though! I felt pretty good and just kept my stride smooth. I tried to smile and wave to the people cheering and was able to until about mile 23. I went from feeling okay and like I could keep going for a while longer, to feeling pretty bad during the 23rd mile. I must have slowed down to about a 7:30 during this mile. Lots of guys passed me. I hit the 24th mile and was completely done. I guess this is what they call the wall. I went from feeling pretty bad to "this race needs to be over now." A guy passed me and asked me how I felt. I answered that I was tired. He laughed a little and said, "Yeah, me too." He asked me what my goal time was and I said 3:12. He assured me that I had it and would be more like 3:05 to 3:07. I was pretty happy to hear this and thanked him and he moved ahead. I tried to latch on to one of the guys passing me and managed to stay with him for most of the 25th mile but had to stop and shake out my legs, so I lost him. I stopped one more time in the 26th mile, but then decided not to stop again until the finish because I was feeling majorly pukey. At this point I had slowed down to about 8:30 pace and felt like I was shuffling. I was weaving in and around half marathon finishers as well. Finally the last .2 came and I could see the finish line and hear the crowd cheering. I started to pick it up and realized that I was not going to make to the finish to puke. I had to wave people out of the way in order to find a spot! I lost at least 15 seconds stopping twice, about 20 feet from the finish line. I was feeling frantic at this point, and covered in digested coffee-flavored gu and I launched myself across the finish line. I did manage to notice that the clock said 3:07:26 and was ecstatic about that! Tracy had nearly caught up to me and was just 10 or so seconds behind me in fifth. I was really embarrassed about throwing up in front of everyone and I went of to the side of the finish and collapsed, desperate to find a way to get the puke off me. A lady on the other side of the fence handed me her water to wash up in and a race official came over to me asking if I needed to go to the medical tent. I told her no, that I would be fine and just wanted to clean up a little. I realized that I had not crossed the second mat and ran over it quickly. Tracy had just finished and was looking great...like she hadn't even raced a marathon. I felt a bit like a noob, since I was such a mess! That's what I get for setting a half pr in the middle of a marathon! Mom and Jesse were waiting for me past the fenced off area and we took pics and headed down the beach to the lake so that I could get in and wash up. The water felt awesome. I started feeling freezing and sick on the way back to the car and was not able to cheer in any of my running buddies. I did see Patti coming in past my parked car and noted that she must have a pr. She did! I pretty much sat in the car with heat on high for an hour. Mom had to remind me over and over that I needed to get into dry clothes and finally I was able to. My back was killing me and it continued to hurt for the rest of the day. My kidneys had had it! I walked back to the finish area with Mom and Jesse and picked up my age group award. I kept looking for my running club peeps, but wasn't able to focus too well. We decided to get on the road since I needed to get home to the kiddies.
I'm happy with the time, though I wish I had run more even halves. This is the first time I have met or beaten my "A" time this year. I will aim for a sub 3:00 next fall. I have to choose between Akron and Columbus. Columbus would give me the best chance for a sub 3:00, but Akron will give me a better chance to place overall. I also love hills, although they slow my overall pace down. I am going to try to run a few indoor track races during the winter to improve my speed. I will need this in order to hold a 6:50 for a marathon!
Results: http://runhigh.com/2014RESULTS/R091414AE.html
"B" 3:18
"C" 3:24
As I got closer to the running the Erie Marathon on September 14th, I knew that my goal times were pretty conservative, even though I lowered my "A" time from 3:21 to 3:12 just a few weeks ago. My fastest predictor was my last full Yasso workout, which was a 2:57 average. I had a 3:09 predictor from my 5k, a 3:11 from my 5 mile and a 3:14 from my half marathon. I thought that if conditions were ideal, I could run between a 3:00 and 3:10.
My mom surprised me by coming down from Michigan with my brother Jesse. I was so happy to have them with me! Adam was staying home with the kiddos of course. We left by 3:15 a.m. on Sun morning to get to the packet pickup at 5:45 a.m. Traffic was pretty bad getting into the park and we didn't park until 6 a.m. This was still plenty of time, since I didn't plan on warming up until 6:40. I was supposed to get a pic with the running club at 6:45 but I had forgotten my gel flask and ibuprofin and had to run back to the car mid-warm up.
Fueling plan: 4 esspresso love gus poured into a gel flask and watered down. Take at 5 miles, half, 16 and 20 and then as needed towards end of race. Water at nearly every aid station...at least one gulp.
Pacing plan: go by feel. Make sure I can carry on a conversation for at least 10 miles but preferably 16.
Mental focus plan: I wanted to make sure I knew the reality of having 10, 8 and even 6 miles left. "Don't get too excited, there is still xx miles left!" I didn't want to bonk, but knew I might, what with having so little marathon experience and going for a fast time.
I lined up right behind the 7:00 pace sign and since there were so few people behind the 6:00 pace sign, the directors had us all move up pretty close to the start line. It only took me 10 seconds to cross the mat. One woman took off with the leading men's pack and two more women went out in about 6:30s. Me and Tracy were out in about 6:50. I tried not to listen to all of the guys around me talking about going for a sub 3 because it meant I was going too fast. I had decided not to start my watch and go only by feel. About 1 mile in a younger looking girl passed us and kept moving ahead at about 6:45 pace. She ended up third female. I talked to Tracy for 5 miles and a couple of guys caught us. I started talking with them and was feeling really good so I kept going with them at about 6:50-6:55 pace from 10k through 14 miles. It would have been wiser for me to stick with Tracy who ran a much more even race! I went through the half in 1:30:50, which is a half marathon pr. The guy I was running with said, "Well, you just pr'ed!" and I said "Yup" in a petrified voice. The half time really scared me because I knew that a 6:55 average was REALLY pushing it over 26.2, for me. I slowed down to about a 7:05 pace, which felt pretty easy and made sure I sipped my gu before every aid station.
Coming up on 16 miles, I passed a lady who was stretching out her hamstrings. At this point I moved into fourth. I really did not want to focus on place as far as female rankings were concerned because there was so much race left, but I did start attaching myself to men that passed me and would tell myself just to hang on for a mile and then see what happens. I kept my pace between about 7:05 and 7:10 this way. The aid station volunteers were great. Held the water out far and let us know what was gatorade and what was water. This is important because I can't handle gatorade at all. I started feeling pukey around mile 18 but refused to stop taking my gu. I had to have it at this point and could feel myself fading as each mile drew to a close and then it was time to take another sip. The boost would last about four minutes before it would fade. My hip pain started at mile four after the ibuprofin wore off and got to its worst at about mile 10, but faded slowly after that and I couldn't even feel it by mile 20. I don't think it effected my race at all. Starting at mile 18 I kept telling myself exactly how many miles were left. That meant 8.2 instead of 8. When I was close to mile 19 I told myself there were less than 8 miles left. It was really important that I get the miles and points exact! I didn't want to surge and wear myself out before the final 10k.
I went through 20 miles in 2:19, which was still a sub 7:00 average and I was very happy with this. I let myself realize that I was going to smash my "A" goal time and could pretty much walk it in to a BQ. I didn't want to walk though! I felt pretty good and just kept my stride smooth. I tried to smile and wave to the people cheering and was able to until about mile 23. I went from feeling okay and like I could keep going for a while longer, to feeling pretty bad during the 23rd mile. I must have slowed down to about a 7:30 during this mile. Lots of guys passed me. I hit the 24th mile and was completely done. I guess this is what they call the wall. I went from feeling pretty bad to "this race needs to be over now." A guy passed me and asked me how I felt. I answered that I was tired. He laughed a little and said, "Yeah, me too." He asked me what my goal time was and I said 3:12. He assured me that I had it and would be more like 3:05 to 3:07. I was pretty happy to hear this and thanked him and he moved ahead. I tried to latch on to one of the guys passing me and managed to stay with him for most of the 25th mile but had to stop and shake out my legs, so I lost him. I stopped one more time in the 26th mile, but then decided not to stop again until the finish because I was feeling majorly pukey. At this point I had slowed down to about 8:30 pace and felt like I was shuffling. I was weaving in and around half marathon finishers as well. Finally the last .2 came and I could see the finish line and hear the crowd cheering. I started to pick it up and realized that I was not going to make to the finish to puke. I had to wave people out of the way in order to find a spot! I lost at least 15 seconds stopping twice, about 20 feet from the finish line. I was feeling frantic at this point, and covered in digested coffee-flavored gu and I launched myself across the finish line. I did manage to notice that the clock said 3:07:26 and was ecstatic about that! Tracy had nearly caught up to me and was just 10 or so seconds behind me in fifth. I was really embarrassed about throwing up in front of everyone and I went of to the side of the finish and collapsed, desperate to find a way to get the puke off me. A lady on the other side of the fence handed me her water to wash up in and a race official came over to me asking if I needed to go to the medical tent. I told her no, that I would be fine and just wanted to clean up a little. I realized that I had not crossed the second mat and ran over it quickly. Tracy had just finished and was looking great...like she hadn't even raced a marathon. I felt a bit like a noob, since I was such a mess! That's what I get for setting a half pr in the middle of a marathon! Mom and Jesse were waiting for me past the fenced off area and we took pics and headed down the beach to the lake so that I could get in and wash up. The water felt awesome. I started feeling freezing and sick on the way back to the car and was not able to cheer in any of my running buddies. I did see Patti coming in past my parked car and noted that she must have a pr. She did! I pretty much sat in the car with heat on high for an hour. Mom had to remind me over and over that I needed to get into dry clothes and finally I was able to. My back was killing me and it continued to hurt for the rest of the day. My kidneys had had it! I walked back to the finish area with Mom and Jesse and picked up my age group award. I kept looking for my running club peeps, but wasn't able to focus too well. We decided to get on the road since I needed to get home to the kiddies.
I'm happy with the time, though I wish I had run more even halves. This is the first time I have met or beaten my "A" time this year. I will aim for a sub 3:00 next fall. I have to choose between Akron and Columbus. Columbus would give me the best chance for a sub 3:00, but Akron will give me a better chance to place overall. I also love hills, although they slow my overall pace down. I am going to try to run a few indoor track races during the winter to improve my speed. I will need this in order to hold a 6:50 for a marathon!
Results: http://runhigh.com/2014RESULTS/R091414AE.html
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